Selecting and eating the right produce is one of the easiest ways to nourish your body and stay healthy during winter. Seasonal fruits and vegetables are naturally packed with nutrients because they’re harvested at their ripeness, retaining their full health benefits.
However, out-of-season produce is often imported from faraway places, picked before ripeness, and loses valuable nutrients during transport.
This article will explore seven fruits and vegetables that thrive during the winter.
Let’s dive into these delicious seven fruits and vegetables.
Collard Greens
- Nutrients: High in vitamins A, C, and K, plus calcium.
- Cooking Ideas:
- Collard Green Wraps – Check out my YouTube video on preparing a delicious collard greens wrap by clicking here.
Sweet Potatoes
- Nutrients: Rich in beta-carotene, fiber, and potassium.
- Cooking Ideas:
- Sweet Potato Toast – Slice thinly, roast, bake, and beyond.
- Other ideas: bake into fries or add to winter soups. For healthy, delicious sweet potato recipes, check out Forks Over Knives.
Brussels Sprouts
- Nutrients: Packed with fiber, vitamin C, and antioxidants.
- Cooking Ideas:
- For cooking: roast with balsamic glaze for a caramelized flavor.
- Add shaved Brussel Sprouts into a salad.
- For more delicious and healthy Brussels Sprouts recipes, check out Forks Over Knives.
Beets
- Nutrients: High in folate, manganese, and natural nitrates.
- Cooking Idea:
- Beet Hummus – Blend roasted beets with chickpeas, tahini, garlic, and lemon juice. Use it as a dip, sandwich spread, or vibrant salad topping.
Citrus Fruits (Oranges, Grapefruits, Lemons)
- Nutrients: Excellent source of vitamin C, antioxidants, and hydration.
- Cooking Ideas:
- Citrus infused salads or drinks
- Drink lemon or lime for warm water in the morning to boost immunity.
- Eating them raw.
- Cooking Ideas:
Kale
- Nutrients: Loaded with vitamins K, C, and calcium.
- Cooking Ideas:
- Kale Chips– Toss kale leaves with olive oil and sea salt, then bake until crispy.
- Make a kale salad or add to a salad.
- Add raw kale in smoothies, remove the stem from the center of the leaf to prevent bitterness.
Winter Squash (Butternut, Acorn, Spaghetti)
- Nutrients: High in vitamin A, potassium, and complex carbs.
- Cooking Ideas:
- Stuffed Winter Squash – Roast halved squash and fill with quinoa, dried cranberries, spinach, and pecans.
- For spaghetti squash, use it as a pasta substitute with marinara sauce.
- Check out my YouTube video on making easy and delicious Butternut Squash and Black Bean Stew.
Tips to Preserve Nutrients While Cooking
- Avoid Overcooking: Opt for steaming, roasting, or light sautéing.
- Use Minimal Water: Boiling can leach nutrients, so keep water use low.
- Eat Raw When Possible: Salads, smoothies, or wraps are great options.
- Include Healthy Fats: Pair avocado to enhance nutrient absorption.
These are just a few examples of winter fruits and vegetables to get you started. However, to discover even more seasonal produce available in your state, click on this link for more information: Seasonal Food Guide.
Eating seasonally is a great way to enjoy fresher and more flavorful produce. It also helps you maximize the nutrients in your meals while supporting local agriculture and saving money. By creatively incorporating these seven winter fruits and vegetables into your diet, you can nourish your body, stay healthy, and even discover some new favorite recipes.
I encourage you to experiment with these ideas in your kitchen—whether it’s a hearty stuffed winter squash, a vibrant beet hummus, or a crunchy collard greens wrap. Don’t be afraid to get creative and put your twist on these suggestions!
I’d love to hear how you use these tips in your life. In the comments, share your results, favorite recipes, or even new ideas—I’m always excited to learn and connect with you.
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Disclaimer
The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a healthcare professional. RBL Wellness & Beauty LLC or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected in any way with the use of the information provided on this site, including recipes, advice, and tips.
